4 Ways Breathwork Can Improve Mental Health During Perimenopause
As Women, midlife and Perimenopause marks a significant transition in our lives, bringing with it a wave of symptoms that can have profound effects on our mind, body and soul.
For many of us, the fluctuating hormones during this phase can lead to emotional challenges such as anxiety, low mood, and stress. These changes in mental health are deeply tied to the biological changes happening within the body.
More and more women are feeling let down and disillusioned with traditional medicine and seek holistic alternative approaches to manage the myriad of symptoms connected to Perimenopause.
Breathwork, though it has been around for centuries, is emerging as a powerful tool to calm the mind, reduce anxiety, and alleviate stress.
How does Perimenopause + Menopause affect Mental Health?
Wondering why suddenly you feel teary, sad or anxious?
Well during menopause, the decline in oestrogen levels can trigger various emotional and psychological symptoms. Oestrogen plays a role in regulating the production of serotonin, a neurotransmitter responsible for mood regulation. When oestrogen levels drop, so does serotonin, which can result in increased feelings of anxiety, irritability, and even depression. According to research, up to 66% of women experience mood changes, and 62% report heightened anxiety during perimenopause.
These emotional fluctuations are often accompanied by disturbed sleep and fatigue, which can exacerbate feelings of being unable to cope.
With the added responsibilities that many of us have during midlife, such as career demands, looking after ageing parents, or supporting growing children, mental health challenges can suddenly feel very overwhelming.
Breathwork As A Solution
Breathwork is an ancient healing modality that involves using conscious connected breathing to calm the nervous system, clears stagnant emotional energy in the body and brings the body into a state of balance and harmony.
It is a simple, yet profound tool for managing fluctuating emotional states including anxiety, making it particularly beneficial for navigating the hormonal upheavals of perimenopause.
When we practise conscious connected breathing, we activate the parasympathetic nervous system, which is responsible for our “rest and digest” response. This is the opposite of the fight-or-flight response triggered by fear/anxiety/stress. By focusing on deep, slow breathing, we can lower our cortisol levels (the body’s primary stress hormone), reduce tension, and calm a racing mind. Breathwork can also be used to energise you as well, so a bonus if you are struggling with low energy and fatigue.
Different Breathwork Approaches.
It is important to note that there are different types of ‘Breathwork’ out there. It is beyond the scope of this blog to go into these in any depth.
However, it should be sufficient for you to know that some are more dynamic and offer deep healing transformations and trauma release, involving breathing through the mouth and lying down on a mat for 2 hours at a time; other approaches may be used to improve breathing patterns and habits, and increasing tolerance for C02 for sports or physical performance (but not exclusively!).
The type of Breathwork I am trained in and use in my work with women is Core Clearing Breathwork. This is a gentler form of Breathwork, involving breathing through the nose, is a much shorter practice and it is done sitting up.
All offer their own unique results and benefits.
4 Reasons to take up Breathwork in Perimenopause.
1. Feel Calmer: Conscious connected breathing slows the heart rate, lowers blood pressure, and activates the ‘rest & restore’’ part of your nervous system. It can be particularly effective during moments of heightened anxiety or panic, common during perimenopause due to fluctuating hormone levels.
2. Sleep Better: Sleep disturbances such as insomnia and night waking are a common complaint among women in perimenopause. Practicing gentle Breathwork before bedtime can relax the body and prepare it for sleep, helping you to get to sleep faster and stay asleep.
3. Feel More Balanced: Breathwork helps you become more attuned to your emotional states and offers a tool to regulate, heal and clear difficult emotions that arise. Regular practice can lead to a greater sense of emotional balance, which is particularly useful for managing fluctuating moods and irritability that can arise during perimenopause.
4. Think More Clearly: Many women experience “brain fog” or difficulties with concentration during perimenopause. Regular Breathwork practice increases oxygen flow to the brain, improving cognitive function and helping to clear mental blocks.
The breathing exercises below are short and sweet, and are designed to simply calm the nervous system and bring the body back into balance and alignment.
Here are two simple Breathwork practices that you can start doing today:
These exercises are short and sweet, and are designed to simply calm the nervous system and bring the body back into balance and alignment.
1. Diaphragmatic Breathing (Belly Breathing):
- Sit comfortably or lie down.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, ensuring your belly rises while your chest stays still.
- Exhale slowly through your mouth, feeling your belly fall.
- Repeat this for 5-10 minutes, focusing on the rise and fall of your belly.
Why this works: Belly breathing promotes relaxation by encouraging deeper breaths and thus activating the parasympathetic nervous system, which reduces stress and anxiety.
2. 4-7-8 Breathing:
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth for a count of 8.
- Repeat this cycle 4-8 times.
This practice is particularly effective at calming the mind during moments of intense stress or before bedtime to improve sleep quality.
Perimenopause and menopause can be a challenging time for us as we navigate all of the changes in our body and mind. While hormonal fluctuations are inevitable, the mental and emotional suffering doesn’t have to be.
Breathwork offers a simple, accessible, and effective tool for calming the mind, reducing anxiety, and fostering emotional well-being. By integrating breathwork practice into daily life, you can feel more empowered to manage the mental health challenges of perimenopause with grace and resilience.
I hope these breathing exercises bring some relief.
If you would like to experience the gentle healing power of Core Clearing Breathwork or want to get some 1:1 personalised support navigate this transition, you can book a clarity call with me using the booking link below.
